What Are Omega-3 Fatty Acids?

The human body requires a variety of nutrients to function. It needs essential fatty acids to function at its best.

Omega-3s are components of the membranes surrounding the cells. They also provide energy and affect the function of the heart, the blood vessels and more.

Omega-3 long-chain fatty acids are found in fish, flaxseeds, some plant oils and certain supplements. Some foods are also fortified with omega-3s.

Why Did Researchers Look At Omega-3s To Reduce Premature Birth?

As an area of research, premature birth has a long history.

Although we’ve made many advancements in neonatal care, which help even the most fragile infants survive, ultimately the best advancements are those that prevent preterm birth.

In the 1980s, researchers saw a high rate of premature birth in Denmark compared with rates in the neighbouring Faroe Islands.

Fish was a dietary staple in the Faroe Islands at the time. This led researchers to look at fish intake as a potential factor in women’s longer pregnancies.

The early research looked at the omega-3 long-chain fatty acids in the fish; this seemed to be a possible factor in prolonging pregnancy.

Researchers thought the fatty acids might reduce the potency of prostaglandins, which could trigger early birth.

Based on the Cochrane Review, taking omega-3 supplements during pregnancy is one of a few effective and safe strategies that could reduce preterm labour and premature birth.

Is Consuming Fish More Effective Than Taking Supplements?

The studies included in this review looked at omega-3 supplements rather than dietary changes like increased consumption of fish.

The amount of omega-3 taken in many of the studies would be difficult for many women to get by making dietary changes.

The researchers wrote: “To get the recommended amount of DHA that was used in many trials, you would need to eat at least two to three 150g serves of salmon every week.

“The advice for pregnant women expecting a single baby is to consume daily fish oil supplements containing at least 500mg of DHA, starting at 12 weeks of pregnancy. The supplement does not need to contain more than 1000mg DHA+EPA. There appears to be no extra benefit of higher doses”.

It is possible to get adequate omega-3s in a varied diet, including:

2-3 servings of low mercury, high fat fish per week

Plant based oils, such as flaxseed oil

Nuts and seeds.

In this case, a supplement might not be necessary. Otherwise, a supplement is the easiest way to consume the recommended amount.

If you’re unsure about your dietary intake and supplements, you can speak with your midwife, physician or a registered dietician to learn more about the best way to help you reach a healthy full term pregnancy.

Am I At Risk For Premature Birth?

There are some risk factors for premature birth. In many cases, however, there’s no known reason for the early birth.

Some risk factors include:

Previous history of preterm birth

A pre-pregnancy weight that is considered under or over weight

Infections of the reproductive tract during pregnancy

Smoking, consuming alcohol, or illicit drug use during pregnancy

Being pregnant with multiples

A baby that has certain congenital birth defects

Placental complications, cervical insufficiency, or vaginal bleeding in the second or third trimester

Inadequate prenatal care

The studies used in this review included women at risk, as well as low risk women.

Based on their review, the researchers recommend increasing omega-3 intake, regardless of risk level.

An important note: even if omega-3s don’t completely reduce risk, there is significantly lower risk of early premature birth.

Every week in utero makes a big difference to short and long term outcomes for a baby.

If a supplement can mean a baby is born at 35 weeks gestation rather than 31 weeks gestation, the baby’s risk of ongoing complications might be drastically reduced.

Mothers can also benefit from adequate intake of healthy fat from fish. During pregnancy, women will transfer high levels of fatty acids to their developing babies.

This can lead to maternal deficiency or depletion of essential fatty acids. Breastfeeding can decrease levels even further.

This means women might be starting the journey into motherhood with low energy levels. And because it is common to avoid a high consumption of fish, due to concerns about mercury levels, most women don’t get enough essential fatty acids.

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Maria Pyanov CPD, CCECONTRIBUTOR

Maria Silver Pyanov is a mama of four energetic boys and one unique little girl. She is also a doula and childbirth educator. She's an advocate for birth options, and adequate prenatal care and support. She believes in the importance of rebuilding the village so no parent feels unsupported.

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